5 High Protein Meal Prep Recipes

Sharing 5 high-protein meal prep recipes! Some new inspiration if you’re looking to amp up your protein intake.

Hi friends! How are you? I hope you’re managing the chaos of the holiday season well.

Today, I want to talk about protein and the importance of healthy meal prep. Personally, I aim to consume 4-5 palm-sized servings of protein each day, considering factors such as my goals, activity level, and body composition. However, I’ve found that hitting this protein goal can be challenging if I haven’t done some planning and prepping. I’ve realized that having protein readily available in the fridge for an easy meal makes a significant difference when it comes to making healthy lunches and busy weeknight dinners. Plus, to make it easier to reach my daily protein target, I now dedicate time each week to chop veggies and prepare some protein staples. This way, I am better prepared to put together a high protein dinner or other meal that will meet my protein needs and help me build muscle. However, in addition to protein, it’s important to focus on consuming omega-3 fatty acids, which are beneficial for overall health.

For today’s post, I’m sharing some super easy recipes, including an easy and tasty whole chicken recipe, with great sources of protein if you’re looking for new inspiration! These are meat-based, but here are some plant-based protein ideas for my veggie and vegan friends: tempeh bacon, edamame, black beans, mung bean pasta, sprouted tofu scramble, and lentils in the instant pot.

I had to use a stock photo because I have a hard time making meat look appetizing… and I think the asparagus is fake?? Taking votes)

5 High Protein Meal Prep Recipes

Whole Chicken in a Crockpot

• Prep time: 15 min
• Cook Time: 4-6 hours/ 8 hours

Ingredients:

• 1- 3.5-4.5lb whole chicken, giblets removed, patted dry
• 1 sweet onion, chopped
• Salt, to taste
• Pepper, to taste

Directions:

Place onion in the bottom of a 6 qt crock pot.  Add the chicken, breast side down. No liquid is needed as the chicken will make its own juices with the onion and grease from the fat from the chicken skin.  Season liberally with salt and pepper. Cook on low for 8 hours or high for 4-6 hours until the internal temperature is 165 at the thickest part of the chicken. Cool completely, remove skin & bones, and shred the chicken or cut whole pieces of thighs, breasts, and wings to store for meals throughout the week.

Meal ideas:

• BAS: big a$$ salad with all the veggies and avocado plus shredded chicken and Primal Kitchen Ranch dressing (I ordered mine from Thrive Market)
• Chicken with air fryer broccoli & whipped potatoes
• Chicken enchiladas
• Burrito bowls with chicken black beans, rice, cilantro, sour cream, etc.
• Chicken salad

Sheet Pan Creamy Dill Salmon

• Prep time: 15 minutes
• Cook time: 20 minutes

Ingredients:

• 1- 1.5 lbs whole salmon filet
• 3 Tbsp avocado oil mayo
• 1 Tsp fresh dill
• 1 Tsp grainy mustard
• Pepper
• Salt
• 1 Tbsp onion powder
• 4 lemon slices

Directions:

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Place salmon skin side down. Combine the mayo and grainy mustard in a small bowl.  Spread evenly over the top of the salmon. Sprinkle with fresh dill, onion powder, salt and pepper.

Bake for 20 minutes or until the internal temperature reaches 140 degrees.

Meal ideas:

• Add your favorite vegetables
• Pair with a sweet potato or whipped potatoes
• Place over zoodles
• Serve with protein rice* or rice pasta
• Cut into small pieces and put inside of a siete almond flour tortilla with greens and tomatoes
• Make it a sheet pan meal by surrounding it with asparagus and chopped zucchini.
• Add protein rice* if a starch is desired
• *Protein Rice: 1 cup jasmine rice 1 ½ c. chicken bone broth. Bring rice and chicken broth to a boil. Reduce heat to low, cover and simmer for 15-20 minutes.  Remove from heat, keep covered, and let stand for 10 minutes.  Fluff with a fork and serve.

Juicy Brined Oven Roasted Turkey Breast

• Prep time: 20 minutes
• Cook time: 60-90 minutes

Ingredients:

• 3.5-5 lb Bone-in Turkey Breast
• 1 cup dill pickle juice
• ½ cup coarse salt, like Redmonds Real salt
• 1 tbsp onion powder
• ½ tsp garlic powder
• 2 tbsp dried chives
• 1 tbsp black peppercorns
• 2 cups chicken bone broth
• 2 tbsp ghee or olive oil

Directions:

In a 2-gallon Ziploc bag, combine all ingredients except for bone broth & ghee/olive oil. Add just enough clean, filtered water to cover the turkey breast. Close the Ziploc bag and place it in the refrigerator overnight or for at least 8 hours.

Remove the turkey breast from the brine and pat dry with paper towels. Place in the bottom of a heavy Dutch oven and add 2 cups of chicken bone broth.

Rub the turkey breast down with ghee or olive oil. Season with additional salt & pepper as desired.

Bake at 375 degrees for 60-90 minutes uncovered or until the internal temperature is 165 degrees when a thermometer is inserted in the thickest part of the breast. Let rest for at least 10 minutes before slicing and serving. Store in the refrigerator for up to 4 days. Great for quick lunchtime meals!

Meal ideas:

• Serve with broccoli & whipped potatoes
• Serve with baked sweet potato and green beans
• Turn into “turkey salad”
• Serve in lettuce cups with peanut sauce
• Serve with protein rice & asparagus

Bacon Burgers

• Prep time: 20-30 minutes
• Cook time: 8 minutes

Ingredients:

• 1 lb grass-fed ground beef sirloin or ground bison
• 4 pieces of raw, thick-cut bacon, chopped into pieces
• 1 egg yolk
• ½ tsp garlic powder
• 1 tsp onion powder
• Salt
• Pepper

Directions:

Combine all ingredients in a bowl until just combined. Do not overmix the meat or it will lead to tough burgers. Form into 4 equal patties. Grill or pan-fry until medium.  Remove from heat and serve immediately or store in the refrigerator for up to 4 days.

Meal ideas:

• Perfect for a burger in a bowl for a quick, weeknight meal (served with chopped lettuce, tomato, red onion, dill pickles, cheese if desired, and ketchup and mustard on top)
• Breakfast burger with an egg on top and sauteed asparagus (such a quick and easy high-protein breakfast idea)
• Crumble over a baked potato and top with sour cream and chives
• Great with grilled romaine, Caesar dressing, and sliced avocados

Turkey Meatballs

• Prep time: 5 minutes
• Cook time: 15 minutes

Ingredients:

• 1 lb ground turkey
• 1/4 cup almond meal
• 1 egg
• 1 splash of Worcestershire sauce
• Garlic powder, salt, and pepper

Directions:

Preheat the oven to 375 and line a baking sheet with parchment paper for easy clean-up.

In a large bowl, combine all of the ingredients – I like to use generous amounts of garlic powder, salt, and pepper – using your hands until well-mixed.

Use a melon ball scooper and your hands to form 12-15 balls and place them onto the baking sheet.

Bake for about 15 minutes, until browned and internal temperature reaches 165 degrees. Let cool completely and store in a sealed container in the fridge for up to 5 days, or in the freezer in a Ziplock bag (<— this is my method).

Meal ideas:

• Turkey sub with turkey meatballs, Rao’s marinara, and basil in your favorite wrap or on toast
• Thai curry meatballs! Saute some veggies on the stovetop (like bell pepper, onion, zucchini, and garlic), and then stir in 1 tablespoon of red curry paste and a can of coconut milk. Add the meatballs, heat through, and serve on zoodles, or your favorite rice.
• Break up into crumbles and add to an egg scramble
• Break up into crumbles and make tacos with 2 of your favorite tortillas, cabbage slaw, salsa, and avocado

So tell me friends: What are your favorite high-protein meal-prep ideas? Turkey meatballs and eggs in the instant pot are staples around here.

Also worth mentioning again is that I’ve been buying all of our meat and fish from Butcher Box lately and am blown away. away. They have so many organic and wild options, they’re a B Corp, and everything has been super fresh and delicious. You can use my referral link for ground beef for life and $30 off.

Hope you have a wonderful day and I’ll see ya soon!

xoxo

Gina

More:

10 high-protein snacks without protein powder

5 easy meal prep salad recipes

My personal meal prep blueprint

How to cook salmon 10 different ways